Yeh !!! Its leg day Wed. April 9th, 2014

warmup :

• 8×24 cycles – stop at 24 cycles and take 10sr.  How much distance do you cover over the 8x

• 4×100 non free 2:15   1) long 2) sc+1 3) sc+2 4) sc +3    add time and s/c what is fastest?

• 2×200 smooth 4:00 1) pbl  2) pbm

• 200 frim… free/bk/br/IM

Legs….

• 3×15 squats with 30sr between

• 3×25 fast breast kick :50

• 50 fast breast swim 1:20

• 3×25 fast breast kick :45

• 2×50 faster breast swim 1:20

• 3×25 fast breast kick :40

• 3×50 even faster breast swim 1:20

1 min rest then start at deep end:

• vertical dolphin kick 5,5,10,10,15,15 30sr x2

• 3×25 fast dolphin kick :45

• 50 fast fly swim 1:15

• 3×25 fast dolphin kick :40

• 2×50 faster fly swim 1:15

• 3×25 fast dolphin kick :35

• 3×50 even faster fly swim 1:15

1 min rest

• 2x 50 fast leg kicks on land

• 3×25 fast flutter kick :40

• 50 fast free swim 1:30

• 3×25 fast flutter kick :35

• 2×50 faster free swim 1:30

• 3×25 fast flutter kick :30

• 3×50 even faster free swim 1:30

100-200 ez swim

3400 m c13

2000 m c13b